A bowl of colorful Mediterranean Chickpea Salad, bursting with fresh vegetables and herbs.

Welcome to the vibrant world of Mediterranean cuisine, where the colors are as lively as the flavors. Today, I’m excited to share a recipe that embodies the essence of this region’s culinary philosophy – the Mediterranean Chickpea Salad. This dish is a feast for the eyes and a powerhouse of nutrition. Perfect for health-conscious foodies, busy professionals seeking a quick yet wholesome meal, or anyone looking to bring a touch of Mediterranean sunshine to their table, this salad is versatile and can be enjoyed as a main or a side. It’s a recipe to win over your heart and taste buds, packed with protein-rich chickpeas, crisp vegetables, and a zesty dressing. and

A bowl of colorful Mediterranean Chickpea Salad, bursting with fresh vegetables and herbs. chickpea salad Mediterranean Chickpea Salad Chickpea Salad 1024x538

Recipe Name: Mediterranean Chickpea Salad


  • 2 cans (15 ounces each) of chickpeas, drained and rinsed
  • 1 medium cucumber, diced
  • 1 bell pepper (any color), diced
  • 1 small red onion, finely chopped
  • 1 cup cherry tomatoes, halved
  • 1/2 cup kalamata olives, pitted and sliced
  • 1/2 cup crumbled feta cheese
  • 1/4 cup fresh parsley, chopped
  • 1/4 cup fresh mint, chopped
  • 3 tablespoons extra-virgin olive oil
  • 2 tablespoons lemon juice
  • 1 garlic clove, minced
  • 1 teaspoon dried oregano
  • Salt and pepper to taste


  1. Combine chickpeas, cucumber, bell pepper, red onion, cherry tomatoes, kalamata olives, feta cheese, parsley, and mint in a large mixing bowl.
  2. Whisk together the extra-virgin olive oil, lemon juice, minced garlic, dried oregano, salt, and pepper in a small bowl to create the dressing.
  3. Pour the dressing over the salad ingredients and toss gently until well-coated.
  4. Taste and adjust the seasoning if necessary. Let the salad sit for 10-15 minutes to allow the flavors to meld together.

How to Prepare:
Preparing this Mediterranean Chickpea Salad is a breeze. Start by chopping all the fresh vegetables into bite-sized pieces to ensure each forkful perfectly blends flavors and textures. Rinse the chickpeas under cold water to remove any excess sodium and give them a fresh taste. The dressing is simple yet robust, with lemon juice providing a bright acidity, olive oil adding a smooth richness, and herbs and spices bringing in the classic Mediterranean flair.

Preparation Time:

  • Prep: 15 minutes
  • Resting Time: 15 minutes
  • Total Time: 30 minutes

Servings: 4-6

Cooking Time: No cooking required

Total Time: 30 minutes

Kcal: Approximately 320 calories per serving

Nutrition Facts:

Calories: 320 | Total Fat: 14g | Saturated Fat: 3g | Cholesterol: 15mg | Sodium: 800mg | Total Carbohydrates: 38g | Dietary Fiber: 10g | Sugar: 7g | Protein: 10g

Kitchen Equipment Needed:

  • Large mixing bowl
  • Small whisk or fork
  • Cutting board
  • Chef’s knife
  • Measuring cups and spoons
  • Can opener
  • Colander

Storing Leftovers:

Store any leftover Mediterranean Chickpea Salad in an airtight container in the refrigerator. It will keep well for up to 3 days. The flavors will continue to develop as it sits, making it even more delicious the next day. It’s not recommended to freeze this salad as the fresh vegetables will lose their crispness.

Food or Drink Pairings:

This salad pairs beautifully with grilled chicken or fish for a protein-packed meal. For a vegetarian option, serve it alongside a slice of crusty whole-grain bread or a portion of quinoa. When it comes to drinks, a crisp white wine like Sauvignon Blanc or a light and citrusy wheat beer perfectly complements the fresh flavors of the salad.

In this blog post, we’ve explored the delightful simplicity of Mediterranean cooking with a recipe that will become a staple in your culinary repertoire. Whether you’re looking for a light lunch option, a potluck contribution, or a nutritious side dish, this Mediterranean Chickpea Salad is a versatile choice that promises to deliver on taste and health. Enjoy the burst of flavors and the numerous health benefits that come with every bite of this delightful salad.


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